• Check in, centering, balanced hatha yoga set considering contraindications, relaxation (with imagery as appropriate),
• Balanced pranayama considering contraindications, meditation/centering.
• Include at least one suggestion from Karma, Bhakti, Raja, or Jnana Yoga tailored for this client.

Homework (adapted from "The Yamas and Niyamas" book)

Notice the tension that arises in your body this week when something doesn't go "your way." Consciously choose to relax your body and shift your attitude towards curiosity. Notice what happens.

Plan to discuss at next session.

Session 2
Centering (5-8 min): Grounding

Discussion and Check -In (5 min): discuss w/ client how the week went. Did anything in particular come up for you that you would like to share? Were you able to use any of the breathwork techniques from last week to reduce stress or overwhelm at any point during the week?

Breathwork (10 min): Revisited 3-Part Breath as well as Nadi Suddhi. Spent several minutes going back over these and refining their technique. Asked client if she was interested in learning a new type of breathwork (which she was). We discussed Brahmari Breath and its benefits. Discussed Pratyahara and sense withdrawal as part of our discussion around Brahmari. Discussed how when we close off the senses, we are able to quiet the mind more deeply. Spent a few minutes trying Brahmari Breath.

Yoga Philosophy (10-15 min): Briefly revisited 8-Fold Path and discussion around the 10 Yamas and Niyamas. Spent a little extra time going over Ishvarapranidhana and the concept of "Surrender."). Used an exercise from the book "The Yamas and Niyamas" by Deborah Adele (see below)

Exercise: Think of a time this week when you felt yourself getting stressed out or anxious because something was not going your way. Try to feel into the exact way you felt at that moment. Then, take a breath and shift that feeling into, "what can I learn here and what is the Universe trying to teach me in this moment?"

Asana (20-30 min): Began in Sukhasana and explored some gentle movement in a seated position. Came into table top, cat/cow, and incorporated other movements into the practice leading from table top. Came up to downward dog into a high plank x 3 to assess client's strength once again. Moved into some standing sequences from Warrior 1. Brought client down onto her back for more gentle movements before ending in Savasana for final relaxation.
*Made sure to offer blanket to client for her knees when In table top.

Relaxation (10 min): Brought client into Savasana and went through a brief Yoga Nidra. Read "She Let Go" by Safire Rose at the end.

Closing (5 min): discussion around the session and as well homework.

I feel that this client is processing nicely as she is extremely receptive to the concepts and practices. One thing I do notice however, is when we start to discuss concepts of letting go or not taking on other peoples' stuff, she gets a little defensive and says things like, "I know I do this and I'm doing better now." I'm not sure if it's progress or she feels defensive about it. (stay tuned)

Other than that, she is open-minded and really loves the pranayama and the asana portions of our time together.

I enjoyed this session a lot and felt very prepared in my agenda for her. I feel comfortable leading discussions around Yamas and Niyamas and asking a lot of open-ended and deep questions with her. Again, we have a very good rapport, which helps, and I'm confident in my work w/ NZ.

I plan to keep a similar format but continue to build upon the philosophy portions of our sessions as well as as the asana. We will discuss what she learned from the Ishvarapranidhana homework assignment and move into discussion around ways to incorporate this concept into the yoga practice through mudra, mantra and meditation.

I plan to introduce a new type of breath work with NZ next week (Breath of Joy) as well as move into some other strengthening movement sequences building upon what we did today.